Pantry: Sweetener Review

No one said giving up sugar is easy. Our test kitchen compared the basic sweeteners that appear in our bakery recipes to find out what substitute is really one-for-one on taste.

Lakanto Monkfruit Sweetener

Anthony’s Erythritol and Monk Fruit Sweetener

Health Garden Allulose Sweetener

Monk Fruit Sweeteners

* Great for ketogenic, diabetic, candida, paleo, vegan, low-carb, low-sugar, non-GMO, and all-natural diets

* Recommended white sugar substitute for baking and cooking

* Products generally have monk fruit extract and erythritol

* Available varieties: baking, classic, golden and powdered

Coffee tasting notes:

No bitterness or tang. Definitely sweet after the two teaspoons but a little less sweet than sugar at that amount (adding half of a teaspoon more the desired sweetness was achieved). Nice mouth feel, really. This Monk Fruit combo sweetener coats your tongue (almost in a buttery way) unlike others that linger at the back of the throat and can turn to a bitter aftertaste. Best part: richest flavor with Unsweetened Vanilla Almond Milk

Allulose Sweetener

* Great for ketogenic, diabetic, candida, paleo, vegan, low-carb, low-sugar, non-GMO, and all-natural diets

* Recommended white sugar substitute for baking and cooking

* Products generally have monk fruit extract and erythritol

* Available varieties: baking, classic, golden and powdered

Coffee tasting notes:

No bitterness or tang. Definitely sweet after the two teaspoons but a little less sweet than sugar at that amount (adding half of a teaspoon more the desired sweetness was achieved). Nice mouth feel, really. This Monk Fruit combo sweetener coats your tongue (almost in a buttery way) unlike others that linger at the back of the throat and can turn to a bitter aftertaste. Best part: richest flavor with Unsweetened Vanilla Almond Milk

The Basics: Low-carb or keto with high blood pressure

Starting a low-carb or keto diet with high blood pressure? Having high blood pressure and starting (and staying) on a low-carb or keto diet isn’t impossible.

According to Diet Doctor, it may be the most effective thing for lowering blood pressure naturally. In some cases, it may even normalize your blood pressure completely.
— Read on www.dietdoctor.com/low-carb/with-high-blood-pressure

Make Ahead Cooking Tip #1: Overnight Noodles

Appeared first in a Cooks Illustrated 2018 story, expanded in Food52‘s Genius Recipes series by Kristen Miglore as Make Ahead Pasta Salad

The to-make or not-to-make overnight pasta question is answered, finally. It turns out their is more science in the answer than I thought. And by over cooking noodles slightly before storing, noodles are actually better in the morning.

It’s called retrogradation and Cooks Illustrated and Miglore break it down:

Here’s how retrogradation works, in a nutshell: The starch molecules that swell with water and gelatinize as pasta cooks become rigid and force water out as it cools, forming crunchy crystals—making perfectly cooked al dente pasta turn stiff and chewy in the fridge. Only by overshooting al dente will the pasta retrograde back to a buttery just-right texture we didn’t know cold pasta could have.

Now the question is, will it work for gluten-free noodles as well? See what our testers discover!

Read Mor! Something’s always cooking on our Instagram feed @jamieatmor and subscribe to our mother-daughter keto journey in Not Your Doctor’s Keto on Substack.

White Sandwich Bread

Going low-to-no carb and high-fat doesn’t mean giving up bread. This recipe was tested and approved months ago and, no matter how many loaves we test, is still our all-time favorite (and best) house made sandwich bread for a keto diet.

What makes this so great? It has yeast, it rests and rises, it maintains its shape and isn’t spongy, plus its high-protein and fat ratios are in line with low-carb-high-fat diet needs.

While not a beginner recipe — the ingredient list is basically a traditional bakers makeover of specialty flours, powders and spices— it certainly could be a class in starting to bake the keto way. For example, we had never used almond flour, and rising and leavening agents beyond everyday baking powder and cream of tartar. As it turns out, the items needed to make this bread are staples in a low-carb pantry.

White Sandwich Bread ingredients

We focused on quality and sourcing proper ingredients (see ingredient links) from the start as well as learned new tricks to making un-kneaded, no-rolling bread. Like the consistency of sweet breads (think banana bread) but slightly less doughy, the measuring is more exact than any other bread recipe we’ve made. Other bread-making modifications included pan size and top smoothing (see pan origami and smoothing with wet fingers before rising below).

Our full-size bread loaf pan fitted with foil (to shorten) and parchment to create the ideal half-pan form (left) and smooth bread (right) before rising.

The recipe also didn’t work for us the first try. We modified and messed with almost every measurement and a variety of ingredients during the testing, which lasted for weeks before we got it just right (results below we guarantee will make a first loaf perfect, don’t worry). Learning how to work with ingredients such as arrowroot powder, whey protein, psyllium husk powder and xanthan gum was —and is— an adventure. Once we learned the substitutions, what ingredient activate what and how the combination forms into tasty bread, there was no going back.

Sure, we still make a regular loaf of white bread to experience the kneading and rolling we love about bread making, but something about getting this bread right feels like summating Mt. Everest. We think you’ll agree.

Print

White Sandwich Bread

Diet Gluten Free
Keyword Gluten-free, Keto, Paleo
Prep Time 30 minutes
Cook Time 35 minutes
Cooling Time 1 hour
Total Time 2 hours 5 minutes
Servings 12 slices
Calories 320kcal
Author Jamie P

Ingredients

Instructions

  • Crack eggs into large bowl, cover until room temperature. In the meantime measure ghee and sour cream, set to the side. Start yeast in 1/4 cup of lukewarm water and honey.
  • While waiting for wet ingredients to reach room temperature, set oven to proof (170 degrees) and prepare pan by placing parchment paper in the bottom and hanging off the sides. Shorten regular loaf pan length with foil guard, if sandwich bread-size slices are desired.
  • Mix dry ingredients in a bowl and set aside to add in batches to wet ingredients later.
  • Whisk eggs until mixed and add in vinegar. Add vinegar and melted (but not hot) ghee.
  • Mix in half of dry ingredients, then half of the sour cream followed by remaining dry ingredients before mixing in remaining sour cream.
  • Put dough in pan and smooth with wet knife to resemble bread loaf.
  • Let rise for 60 minutes in warm oven before cooking in 350-degree oven for 35 minutes, tenting with foil after first 10 minutes to reduce browning.
  • Cool fully before cutting and wrap slices in plastic wrap for storage up to 1 week.

Video

Nutrition

Serving: 1slice | Calories: 320kcal | Carbohydrates: 16g | Protein: 13g | Fat: 25g | Saturated Fat: 7g | Cholesterol: 59mg | Sodium: 373mg | Potassium: 102mg | Fiber: 6g | Sugar: 2g | Vitamin A: 111IU | Vitamin C: 1mg | Calcium: 189mg | Iron: 2mg

What’s For Dinner: Preparing for Episode 1

It’s not what you think. We are not going to be on television. We are low-budget and scrappy, pulling together the photography and video as well as a live steaming cooking show on the fly using the tools we have. This is just the beginning.

Inspired by the all-too-common question I am asked almost daily around 2 p.m., What’s For Dinner is officially available in print (soon to be live stream) for prep and planning. Out every Wednesday, menus and grocery lists (and supplies) with clean-eating in mind will be published here in time for delivery services to keep us on track.

Here’s the menu I have planned:

Tuesday Dinner:
Bone Broth-Braised Short Ribs Recipe with Garlic and Thyme

How To Make the Creamiest Mashed Cauliflower

Balsamic Roasted Carrots Recipe

Wednesday Dinner:
Ground Turkey Eggplant Lasagna | Keto and Gluten-Free

Kale & Brussels Sprout Salad

Thursday Dinner:
Salmon and Potatoes with Citrus Vinaigrette

Spinach Salad with Warm Bacon Mustard Dressing

Eggs, beautiful eggs

Baking since I can remember, eggs have always been a staple – they are in everything! Making the switch to cage-free organic options from both our local grocery store and now farm-fresh has been an adventure.

Local farm eggs are colorful. They come in a variety of shapes and they are much more flavorful and, as I read, rich in omega-3s.

Sometimes we find a twin. But the most interesting differences are between species of bird.

Today in the kitchen, we are comparing duck to chicken eggs. How do they compare in size? Does the yolk-to-white ratio vary? What do they taste like? Can you taste the difference in food?

Size matters

Let’s start with size. Whereas free-range chicken eggs are noticeably smaller on the outside (and variable in color), turns out the inside is more balanced in yolk-to-white ratio.

chicken egg variety

The yolk color varies as well. Richer yellow – almost an orange – yolk in duck eggs is dramatic. Our bread dough with duck eggs in the mix is slightly darker and more yellow in color. The baked bread also had a warmer-white color.

The taste difference in boiled eggs is negligible. Besides being bigger—and therefore more filling— the flavor difference was hard to detect. In the two boiled duck eggs we opened, the yolk color was the most noticeable difference besides difficulty getting the shells off, which you can see on the whites.

Mor Suggestions & Findings

  • Use duck eggs for added omega-3 value
  • Only minor flavor or food impact, if mixing with chicken eggs
  • Duck-egg only recipes will be richer in color and flavor
  • Adjust egg whites accordingly, if using duck eggs only (add one extra to recipes)
  • Duck eggs are perfect for egg-dying and decorating as the shell surface are is much larger

Read Mor! Something’s always cooking on our Instagram feed @jamieatmor and subscribe to our mother-daughter keto journey in Not Your Doctor’s Keto on Substack.

Strawchia Jam

Print

Strawchia Jam

Course Breakfast
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat
Keyword Gluten-free, Keto, Paleo
Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 1 hour
Total Time 1 hour 30 minutes
Servings 20 Tablespoons
Calories 19kcal
Author Jamie P.

Equipment

  • Mason Jar

Ingredients

Instructions

  • Clean and chop (rough) fresh strawberries
  • Heat strawberries in 2-quart sauce pan at medium high
  • Add sugar and lemon juice to mixture, stirring constantly and boiling to jam consistency (approximately 15 minutes)
  • Break up pieces of strawberry and mash to jam consistency desired
  • Add chia seeds and continue stirring until thickened (approximately 8-10 minutes)
  • Remove from heat and pour in mason jar.
  • When cool, add vanilla and sweeten (if needed) to taste.

Nutrition

Serving: 1tablespoon | Calories: 19kcal | Carbohydrates: 8g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 1mg | Potassium: 51mg | Fiber: 1g | Sugar: 6g | Vitamin A: 3IU | Vitamin C: 17mg | Calcium: 16mg | Iron: 1mg

Chocolate Chunk Cookies

Print

Chocolate Chunk Cookies

Course Dessert
Cuisine American
Diet Gluten Free
Keyword Keto
Prep Time 15 minutes
Cook Time 10 minutes
Cool Time 20 minutes
Total Time 45 minutes
Servings 20 cookies
Author Nora P
Cost $5

Ingredients

Instructions

  • Pre-heat oven to 375 degrees.
  • Cream together butter and sugars.
  • Add in eggs, whipped.
  • Set aside and prepare chocolate chunks, according to recipe (or make in advance).
  • Mix in dry ingredients. Add extra almond flour, if dough is not thick enough.
  • Fold in chocolate chunks and chill; drop by rounded tablespoons on parchment-paper lined cookie sheet.
  • Bake for 10 minutes, or until golden brown.
  • Cool for 10 minutes, and enjoy!

This is a sample store for testing purposes — no orders shall be fulfilled. Dismiss